Dumbbell Fly

Start: Grab a pair of dumbbells that are lighter than those you'd use for bench presses. Lie on the bench, holding the dumbbells in an overhand grip over your mid-pec region, arms straight up.

Finish: Maintaining a slight bend in the your elbows, lower the dumbbells down and back until your upper arms are parallel to the floor and in line with your ears. Then use your chest to pull the weights back up to the starting position, retracing he same route in reverse. Keep your shoulder blades pinched back toward each other throughout, and flex your pecs at the top of the movement.

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